My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Answer 20 questions, get a program built for your specific goals and equipment, plus a 1-on-1 call with a trainer to review it. In this episode the guys break down the worst fitness lies that are quietly holding people back — harder is not always better and sometimes kills your progress, more is not better when the stress bucket is already full, walking absolutely counts and dramatically improves longevity at 8 to 10,000 steps a day, soreness does not mean your workout was effective and the opposite is often true, and cardio is for endurance not fat loss which always comes from diet. Justin is out sick so this is Sal and Adam only. They also cover how both of them are in a calorie deficit and using Kion essential amino acids to preserve muscle, Adam's hilarious medium underwear situation that sent him into a mild panic, where they think their body fat currently is and why they are both delaying the DEXA test on purpose, and Sal trying the Victory Super Patch before recording and noticing subjective performance improvements that rival creatine and caffeine in D1 athlete studies. Then they coach live callers submitted through mplivecaller.com. T-Shirt Winners: Apple Podcasts: Quezzy813 Facebook: Maple Cochrane Send name, shirt size and shipping address to: itunes@mindpumpmedia.com SPONSORS My Maps Program: https://mymapsprogram.com $297 for a fully customized MAPS program. Kion (essential amino acids): https://getkion.com/mindpump 20% off automatically applied at checkout, no code needed. Super Patch (Victory patch): https://mindpump.superpatch.com No code needed, use URL for $30 off. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Worst fitness lies that are holding you back — Justin is out, this is Sal and Adam only 2:06 - Lie 1: Harder is better — why this is the most destructive belief in fitness 10:20 - Lie 2: More is better — why activity and workouts are not the same thing 16:50 - Lie 3: Walking doesn't count — why Sal went from dismissing it to prescribing it first 22:15 - Lie 4: Soreness means your workout was effective — why the opposite is often true 25:38 - Lie 5: Cardio is for fat loss — why cardio is for endurance and diet is for fat loss 29:33 - Kion essential amino acids during a deficit — how Sal and Adam are both holding muscle 31:18 - Adam's medium underwear situation and the mild panic it caused 35:14 - Where their body fat is right now and why they are both delaying the DEXA test on purpose 51:12 - Victory Super Patch — why Sal tried it before recording and what he noticed 56:04 - Caller: Ann (Massachusetts) — 65-year-old yoga instructor, 37% body fat on DEXA, chronically underfed, gets coaching referral and reverse diet strategy 1:12:39 - Caller: Aaron (Tennessee) — elite ultimate frisbee player, hamstring tear, shoulder labrum surgery, gets MAPS Performance and sport nutrition advice 1:39:48 - Caller: Christina (Missouri) — returning caller, 51 years old, osteoporosis, hitting PRs, gets told to burn the scan and keep pushing calories 1:54;35 - Caller: Kaitlyn (New York) — returning caller, fully healed from cannabinoid hyperemesis, 30 days residential mental health treatment 📚 Free Mind Pump Guides: Fat Loss Guide: https://www.mindpumpmedia.com/how-to-lose-fat?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID Hardgainer Guide: https://www.mindpumpmedia.com/hardgainer-guide?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID Squat Like a Pro: https://www.mindpumpmedia.com/how-to-squat-like-a-pro?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID Flat Tummy Guide: https://www.mindpumpmedia.com/flat-tummy-guide?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID More at: https://www.mindpumpmedia.com/free-resources?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID Take the guesswork out of your training and follow a proven program designed by Mind Pump. https://www.mindpumpmedia.com/maps-fitness-products?htrafficsource=youtube-organic&hcategory=MPSHOW&el=postID 📱 Other Channels: Mind Pump Clips: https://www.youtube.com/@MindPumpClips Mind Pump TV: https://www.youtube.com/@MindPumpTV Elite Trainer Academy: https://www.youtube.com/@EliteTrainerAcademy